WEDNESDAY 9.16.20
Lowry CrossFit – CrossFit
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1: Metcon (6 Rounds for reps)
Gymnastic Stamina
On the 2:00 x 3 Rounds:
12/9 Cal Assault Bike
Max Ring Muscle- Ups in the time remaining
Rest 2:00
On the 2:00 x 3 Rounds:
12/9 Cal Assault Bike
Max Ring Muscle- Ups in the time remaining
Stimulus
– Rounds begin on the 0:00, 2:00, 4:00, 6:00-8:00 Rest, 8:00, 10:00 and 12:00
– The goal here is to get as many muscle ups as possible in the remainder of each two minute window.
– The bike should e completed in under :30 seconds giving you at least :90 for each muscle up effort
MC: “Big Clean Complex” (6 Rounds for weight)
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Stimulus
– The Big Clean Complex is a Comptrain benchmark workout last completed on 8.8.18
– This 12- reps complex is a barbell conditioning piece that will challenge both our stamina and strength
– The full complex is designed to be completed without putting the barbell down
– We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: 0:00
Set 2: 5:00
Set 3: 10:00
Set 4: 15:00
Set 5: 20:00
Set 6: 25:00
– The goal is to climb in weight with each set as we build to a heavy complex for the day.
– With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM clean and Jerk
– Your final score is the heaviest complex successfully completed unbroken
EC: Metcon (No Measure)
EXTRA CREDIT- Body Armor
3 Giant Sets:
9 DB bench press
18 Single DB Bent over rows (9/side)
36 banded pull-aparts
*Rest 2 minutes between sets